In WODs

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: Squat – 20 min

Performance: Warm up to 60% then perform 3 worksets at: 4reps@65%, 4@72.5%, 4@80%
Fitness: 5×5 RPE 7, after rounds 30 hollow rock

Part 2 – Conditioning: “Unsung”

Performance: AMRAP 9 of:

  • 5 Burpees
  • 7 Russian KB Swings (AHAP)
  • 9 Box Jumps (24/20″)

Fitness: AMRAP 9 of:

  • 5 Burpees
  • 7 Russian KB Swings
  • 11 Box Jumps or step-ups